But you can also find AMRAP exercises at bootcamp and HIIT classes where fitness trainers stan for them because of their peach-kicking abilities. So, whether you\u2019re a CrossFit junkie, bootcamp babe, or just trying to beat gym-staleness, trust, it\u2019s a must-know acronym.<\/p>\n
What is an AMRAP workout, exactly, and why is it so freaking good for you? Scroll down for everything you need to know about your soon-to-be new favorite fitness routine.<\/p>\n
What AMRAP means, IRL<\/p>\n
A popular workout structure in CrossFit and group fitness settings, AMRAP workouts involve doing as many reps or rounds of a pre-established circuit as possible. “You\u2019re given a set [amount of] time to try and complete as much work as you can,\u201d Mathews explains. <\/p>\n
Unlike EMOMs (\u201cevery minute on the minute\u201d), which have built-in rest, AMRAPs typically don\u2019t allow you to pause until the clock runs out. So, for both iterations, the goal is to minimize breathers. <\/p>\n
“You can repeat AMRAPs in order to check-in on how much progress you\u2019re making.”<\/p>\n
Certified strength and conditioning coach Alena Luciani, founder of Training2xl<\/a>, says they\u2019re a great way to stay accountable to yourself mentally. \u201cAMRAPs can be as hard or easy as you make them; the harder you work the better your results,\u201d she says. Makes sense. <\/p>\n \u201cYou can also repeat AMRAPs in order to check-in on how much progress you\u2019re making,\u201d she says. \u201cMaybe you feel better getting the same number of rounds and reps. Or maybe you\u2019re able to get more reps and rounds.\u201d <\/p>\n Pro tip: Keep a fitness journal where you keep track of your scores. <\/p>\n To do an AMRAP, select a series of exercises and a prescribed amount of time in which to complete as many rounds or reps of the designated moves as you can within a given timeframe. <\/p>\n For example, one of the most-famous CrossFit workouts<\/a> of the day (WOD), Cindy, is an AMRAP that consists of cycling through 5 pull-ups, 10 pushups, and 15 air squats over and over for 20 minutes. (Don\u2019t worry, if pull-ups or pushups aren\u2019t on your “Currently Able To Crush” list, you can scale them back to a movement that\u2019ll work for you.)<\/p>\n Another common workout might be to complete as many reps as possible at 60 to 70 percent of your one rep max [insert barbell exercises<\/a> here]. Disclaimer: A workout like this should only be done under the guidance and programming of a coach, and if you\u2019ve been regularly strength training. <\/p>\n The good news, though, is that \u201cAMRAPs can be tailored towards any fitness goal,” Mathews says. Meaning you can get in on all their benefits no matter what way you prefer to break a sweat. <\/p>\n Now, let’s answer some FAQs about AMRAP workouts….<\/p>\n Starting with: How long is an AMRAP workout? <\/p>\n AMRAPs can be any time frame! \u201cYou can do a 20 second AMRAP, a 2 minute AMRAP, or a 20 minuute AMRAP, for example, and they can all be effective,\u201d says Mathews. \u201cFor the most boost in your fitness level, switch up the length of the AMRAPs in your training program.” Yes, Ma\u2019am. <\/p>\n In CrossFit, keeping it “constantly varied” is key. And well, varying the length of the workouts is one way to do that. The benefit? Alternating the duration of AMRAPs helps strengthen all three of the energy-systems (also called metabolic pathways<\/a>), explains Tony Carvajal, Certified L-2 CrossFit trainer. <\/p>\n “If you\u2019re looking for progress, variance in length of the AMRAP is key.”<\/p>\n Without getting too into the nitty gritty of #bodyscience here\u2019s what you need to know: sprinting, longer intervals, and slow-and-go cardio rely on different energy systems to keep you moving and grooving. A 20 second sprint AMRAP will work your phosphagen pathway, a 2 minute AMRAP will tap into your glycolytic pathway, and a longer, endurance AMRAP uses your oxidative pathway and trains you to pace yourself, explains Carvajal. <\/p>\n \u201cIf you\u2019re looking for progress, variance in length of the AMRAP is key,\u201d he says. <\/p>\n Do AMRAP workouts build strength?<\/p>\n Again, AMRAPs can be tailored toward any fitness goal. \u201cIf building [strength] is your goal, you can build a circuit that allows you to do that,\u201d says Carvajal. Like any exercise regime geared toward strength gains, you\u2019re gonna want to grab the weights, he says. \u201cUsing weight will break down your muscle fibers, which when repaired, will help them grow back even stronger.\u201d <\/p>\n Want to build strength, but don’t know where to start? Try our 31-Day Strength Transformation Challenge. <\/a><\/p>\n For example, the CrossFit workout of the day, Lynn, entails completing 5 rounds of max bench reps at bodyweight followed by max rep pull-ups and is also considered an AMRAP. A workout like that will build some serious upper-body strength, according to Mathews. Talk about chest day, best day, amirite? <\/p>\n It’s worth noting: Even though you\u2019re working against a timer, Luciania says, \u201cthe quality of the movement and quality of reps is more important than anything else.\u201d says Luciani. Especially when weights are involved, it\u2019s better to get two rounds with quality reps than four rounds with bad form. Form trumps speed here. <\/p>\n Besides, \u201cyou\u2019re not going to reap the strength benefits of an exercise if the reps aren\u2019t done well and to their full range of motion,\u201d she says. And nobody\u2019s able to build svelte shoulders or peachy glutes with when they\u2019re sidelined with an injury. Okurrr?<\/p>\n Are AMRAP workouts cardio?<\/p>\n For the most part, yes.<\/p>\n \u201cHonesty, anything the keeps the lungs burning and heart rate high is a cardio workout, so AMRAPs do that because, if you\u2019re constantly moving without stopping, you\u2019ll jack up your heart rate and cause the body to breathe hard,\u201d Carvajal says. Is AMRAP a HIIT workout? <\/p>\n AMRAP is *not* synonymous with high-intensity interval training<\/a>. HIIT workouts entail going at a high level of effort for a short burst of time and then resting before repeating, explains Luciani. <\/p>\n Regardless, don\u2019t sleep on AMRAPs, they tend to be pretty high-intensity\u2014especially when they include compound\/full-body movements like thrusters, front squats, and burpees, which work multiple joints and muscles at once, says Luciani. <\/p>\n Think of it this way: If you\u2019re challenged to get as many reps and rounds as possible, you\u2019re gonna push yourself pretty damn hard, no? But, \u201cexactly how high the intensity of the AMRAP is depends on how much work you\u2019re willing to put into them,\u201d Luciani says. So push-it to the limit\u2014just not past your limit. <\/p>\n How do I add AMRAP workouts to my fitness routine?<\/p>\n You can incorporate AMRAPs in about a billion different ways. You can use any of the above AMRAPs. Or you can build your own by combining a few different exercises. Luciani suggests crafting a full-body AMRAP by picking a push movement, a pull movement, a squat, a hinge, and a lunge. \u201cDo 10 reps of each movement and cycle through for 10 or 12 minutes,\u201d she suggests. <\/p>\n Try it yourself with one of these AMRAP workoutsCrossFit Dumbbell AMRAP Workout<\/p>\n Grippy, repetitive, and challenging, eight-time individual CrossFit Games veteran Stacie Tovar<\/a>, co-owner of CrossFit Omaha<\/a> says, \u201cThis is movement-combo targets every muscle group in the body and keeps the heart rate soaring.\u201d<\/p>\n Time: 20 minutes Equipment: 1 set dumbbells, sturdy object like a box or bench to step up and down on. How to do it: Using one set of dumbbells, complete the following reps and movements over and over again, until the clock runs out. Choose a light to medium sized weight (remember: moving well > lifting heavy). Complete as many rounds as possible of 5 dumbbell burpee deadlifts, <\/a>10 dumbbell weighted step overs,<\/a> and 15 dumbbell thrusters<\/a>. <\/p>\n WH Ecomm Picks: The Best Dumbbells Best Overall <\/p>\n Best Adjustable Dumbbells<\/p>\n Now 17% Off<\/p>\n Best For Pilates And Yoga<\/p>\n Time: 20 minutes<\/p>\n Equipment: none<\/p>\n How to: Complete as many rounds as possible of 15 calories on a rower or Assault bike<\/a>, 15 burpees, and a 400 meter run. <\/p>\n 12-Minute AMRAP Workout<\/p>\n Time: 12 minutes<\/p>\n Equipment: barbell<\/p>\n How to: Williams suggests a 12 minute AMRAP of 8 overhead presses<\/a>, 12 bent-over rows<\/a>, and 16 deadlifts<\/a>, all with the same barbell. <\/p>\n Gabrielle Kassel (she\/her) is a sex and wellness journalist who writes at the intersection of queerness, sexual health, and pleasure. In addition to Women\u2019s Health, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Men\u2019s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called \u00a0<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff\"){kind=icon}
<\/p>\n![\"Hand](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/1741896693-1677687784-spri-63ff7be32c899.jpg\" "\\"Hand")
<\/a><\/p>\n![\"Adjustable](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/1741896815-1712846520-adjustable-dumbbells-6617f6b262981.jpg\" "\\"Adjustable")
<\/a>LifePro Adjustable Dumbbells<\/p>\n![\"Bala](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/1752605800-screenshot-2025-07-15-at-2-56-18-pm-6876a4555b2dc.png\" "\\"Bala")
<\/a>Bala Bala BarsCredit: CourtesyCardio AMRAP Workout<\/p>\n![\"Lettermark\"](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/womenshealthmag\/static\/images\/logos\/lettermark.f613c4d.svg?primary=%2523000\")
<\/p>\n